Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Navel Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	124% 161g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	438% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, rice cakes, brown rice, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 2 times more Vitamin B2, 15.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Navel Oranges have 4.8 times more Calcium and 14.6 times more Water than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 10.8 times more Copper, 9 times more Iron, 10.4 times more Magnesium, 175.2 times more Manganese, 13.9 times more Phosphorus, 1.7 times more Potassium, 167 times more Sodium and 27.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, corn contain 7.9 times more Energy, 21.3 times more Fat, 5.6 times more Omega 3, 47.4 times more Omega 6, 6.5 times more Carbohydrate, 1.3 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein